ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Cetakan Pertama / First Printing, 2020
Hak Cipta / Copyright
Institut Kajian Etnik (KITA)
Universiti Kebangsaan Malaysia (UKM), 2020
Penulis / Author
Eric Olmedo
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sebagainya tanpa kebenaran bertulis daripada Institut Kajian Etnik, Universiti Kebangsaan
Malaysia terlebih dahulu.
All rights reserved. No part of this publication may be reproduced or transmitted in any form
or by any means, electronic or mechanical including photocopy, recording, or any information
storage and retrieval system, without permission in writing from the Institute of Ethnic Studies,
Universiti Kebangsaan Malaysia.
Diterbitkan di Malaysia oleh / Published in Malaysia by
Institut Kajian Etnik,
Universiti Kebangsaan Malaysia
43600 Bangi,
Selangor Darul Ehsan,
Malaysia.
http://ulamschool.com
Perpustakaan Negara Malaysia
Cataloguing-in-Publication Data
ULAM : Regenerative Edible Flora from Southeast Asia : 15 recipes from Malaysia,
Cambodia and Vietnam / Edited by - Eric Olmedo.
Mode of access: Internet
eISBN 978-967-0741-65-9
1. Cooking (Greens).
2. Plants, Edible.
3. Cooking (Herbs).
4. Government publications--Malaysia.
5. Electronic books.
I. Olmedo, Eric, 1968-.
641.654
Rekaan kulit hadapan dan inlay: Nur Hezreen Othman (KITA – UKM)
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Preface
Recipe
page 08
Malaysia
page 17
Introducing country and
fieldwork
Page 18
INTRODUCTION
Page 12
CONCLUDING
REMARKS
About the authors
Page 25
Page 106
Meranti in Anchovy and
Turmeric broth
Page 29
ACKNOWLEDGEMENTS
Turi Leaves and Sweet Potato
in Coconut Milk Broth
Page 108
Page 33
REFERENCES AND
BIBLIOGRAPHY
Iced Belimbing Buluh and
Pegaga
Page 111
Page 37
Seafood Scented Pepper Leaf
Broth
Page 41
Peranakan Nasi Ulam
(Herbed Rice)
Page 47
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ULAM: Regenerative Edible Flora From Southeast Asia
Recipe
Recipe
Cambodia
Vietnam
page 51
page 75
Introducing country and
fieldwork
Page 52
Introducing country and
fieldwork
Page 76
About the authors
Page 57
About the authors
Page 81
Nom Banh (Khmer Noodles)
with Wild Forest Vegetables
Garcinia Cambogia Panna
Cotta
Page 87
Page 61
Wild Flowers and Roast Beef
Salad
Dragon Fruit Flower Buds
Soup
Page 91
Page 65
Lime-Mint Honey Rib with
Agati Flowers
Ming Aralia Fresh Spring Rolls
Page 95
Page 67
Plum Mango Leaf Lemongrass
and Ginger Tea
Tuk Kreung with Wild Forest
Vegetables
Page 99
Page 69
Chinese White Olive Mocktail
Flowers and Onion Pork
Page 73
Page 102
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Preface
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ULAM: Regenerative Edible Flora From Southeast Asia
Preface
Distinguished Prof. Datuk Dr.
Shamsul Amri Baharuddin
O
n the 24th of May, 2019, in Rome, Italy, took place an important event that remained quite
unnoticed until this day: the meeting of the Caritas Internationalis’ General Assembly.
Caritas Internationalis is a confederation of Catholic relief, development and social service
organisations, whose mission is to “serve the poor and promote charity and justice throughout
the world”. On that day in Rome, Caritas Internationalis welcomed a special guest: José
Graziano da Silva, Director-General of the FAO (the Food and Agriculture Organisation of
the United Nations). Under the roof of the Hotel Ergife, Mr da Silva uttered a simple but
powerful statement: “Focusing only on producing more food is not enough, it is also crucial
to produce food, that is healthy and nutritious in a way that preserves the environment.” He
also stressed that “Nourishing people must go hand in hand with nurturing the planet”.
The FAO Director-general’s statement echoes the general precepts of UNESCO’s seventeen
Sustainable Development Goals (SDG), and more specifically, goals No. 2 (zero hunger) and
goal No. 3 (good health and well-being). It is in line with this vision that a UNESCO chair was
established in October 2019 at the National University in Malaysia: its mission is to study
“Social practices in Intercultural Communication and Social Cohesion”. One of the main
action research clusters of our chair bears a specific objective: diminishing marginalisation of
ethnic minorities through short food supplies chains, which connects with another UNESCO
SDG (SDG No. 10 “reduced inequalities”). It is with the FAO director-general’s words in minds
and these three SDGs in our visor that the Ulam School Project was born. “Ulam” is a Malay
word that refers to local edible flora.
Our goal with the Ulam School Project is simple: help fighting the “hidden hunger” (enough
calories but lack of nutrients) through promoting cross-border discovery of the botanical
and culinary resources in our Malaysia, Vietnam and Cambodia through frontier fieldwork.
The fieldwork conducted buy our respective teams in those three countries taught us that
the gatekeepers of Ulam are often indigenous communities, which are categorized as
“ethnic minorities” by their respective governments.
Respect of indigenous plant food knowledge provided the foundation for the fifteen
innovative food and recipes presented in this digital book: these recipes are contemporary
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ULAM: Regenerative Edible Flora From Southeast Asia
and attractive while still cognizant of history. It is a must-read and a “must-cook” piece of
responsible culinary literature.
Last but not least, we would like to express our deepest gratitude to the Toyota Foundation,
which sponsored the making of this unique cookbook, as well as the UNESCO National
Commission of Malaysia, for their support.
Distinguished Prof. Datuk Dr. Shamsul Amri Baharuddin, FASc.
Founding Director, Institute of Ethnic Studies (KITA)
Universiti Kebangsaan Malaysia - The National University of Malaysia
Chair holder
UNESCO Chair on Social Practices in Intercultural Communication and Social Cohesion
Unity Advisor
Ministry of National Unity, Malaysia
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ULAM: Regenerative Edible Flora From Southeast Asia
Image source: gettyimage
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ULAM: Regenerative Edible Flora From Southeast Asia
Introduction
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ULAM: Regenerative Edible Flora From Southeast Asia
Introduction
by Eric Olmedo
uisines associated with the Western
part of the world often include dishes
categorised as salads; ingredients such as
raw greens, fruits, and cooked vegetables
are tossed together, served as an appetizer,
side dish or even as a main meal, occasionally
garnished with animal-based proteins such
as chicken, beef or fish.
C
Similarly, in Southeast Asia, cuisines are found
to also have their own versions of salad. In
Malaysia, ethnic Malays label these as ulam.
According to Wan Hassan (Hassan, 2010),
“Ulam is a Malay word for any vegetable
that is eaten raw, blanched or lightly boiled,
and eaten with rice” . Ethnic Malays enjoyed
(ulam) for generations; so did the Orang Asli
(aborigines from Peninsular Malaysia) and
the Peranakan communities (historically
creolised communities that prospered in the
straits settlements of Peninsular Malaysia
before and during colonial era; similar
social groups can be found throughout the
Malay archipelago). The word ulam also
exists in Hebrew (“
”) referring to a “hall”,
an “auditorium”, “vestibule” or a “porch”, as in
“Solomon’s Portico” in the ancient Temple of
Herod in Jerusalem. In Tagalog, the official
language of the Philippines, Ulam relates to
the main dish accompanying rice.
In this book, we understand the word ulam
as a Malay idiom, referring to “salad greens”
consisting of shoots, fruits, stems, flowers,
roots and leaves of naturalized or native
plants incorporated as part of an indigenous
traditional diet.
In Southeast Asia, children, teenagers and
young adults are seen to consume more
of the imported varieties of vegetable such
as broccoli, carrots and Western lettuces;
partially popularised by the “superfoods
trend” (Sygo, 2014). Much of the selections
mentioned often comes with higher price tags
due to factors like land area requirements,
transportation, agri-chemicals and fertilizers.
On the contrary, naturalized or native ulam
greens often requires less care and space,
blending into urban landscapes in the shape
of trees and shrubs; even as potted plants
around the house (Hassan, 2010).
Indigenous
plant-based
meals
have
provided for healthy dietary options for many
indigenous communities in the past and
present. These greens are sourced from local
flora, and of course, termed differently across
countries: ‘chi’ in Khmer , ‘rau’, in Vietnamese
and ‘ulam’ in Malay; these generic words
encompass all sorts of greens served raw or
blanched, having been a staple component
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ULAM: Regenerative Edible Flora From Southeast Asia
of healthy nutrition in traditional diets of ethnic minorities such as Hmong and Jarai
social groups still possess this knowledge.
people across Southeast Asia’s hinterland.
For the indigenous communities such as
In order not to burden our readers’ mind; and the Hmong, Krung, and Jarai spread across
because our research institute is based in the border in Cambodia, their knowledge of
Malaysia, we decided to use the word ‘Ulam’ local flora is under threat due to declining
transnationally across the three countries for interest among the younger generation
and encroachment by agro-industries. The
the sake of this book.
availability of Chi (Cambodian Ulam) for
urban dwellers, meanwhile, is curtailed by
Different countries, different issues
the dependence on imported vegetables
In Malaysia, rapid urbanisation (about and fear of pesticide residue.
77% in 2019 – Source: World Bank) and
industrialisation have progressively led to a Ulam: the real superfood of Southeast Asia
disconnection between nature and culture.
In peninsular Malaysia where about 5.64 The Asian Vegetable Research and
million hectares are dedicated to palm oil Development Center (AVRDC) has been
nutritional
constituents
of
plantations (source: FAO, 2019), remaining analysing
forest areas are contained as national parks vegetables from around the globe; only to find
or reservation lands with regulated access, that “traditional plants” (native or naturalised
contributing to museification of local biotope plants that grow locally) possess much
and further disconnection with edible higher nutritional content such as vitamins
wild plants for young urban generations. A, C, E, folates, iron, calcium and antioxidant
Some indigenous Orang Asli (aborigines) than imported ones (Yang and Keding, 2009).
communities still live close to local flora, and These findings further position the case that
practice hunting and gathering lifestyles, micronutrient-rich traditional plants should
standing as guardians of forgotten botanical be brought back to present day diets to
enhance the vitamins and minerals status
knowledge.
among the population (Kahane et al, 2012).
Vietnam has one of the highest population
densities in the world, clustering its heaviest Ulam tend to possess a much lower
in the Mekong Delta region. While the calorie and glycaemic index compared
national low urbanization rate (35.9% in 2019 to commercially cultivated vegetables,
– Source: World Bank) allows familiarization thereby offsetting the negative effects of
with farmed vegetables, central planning of both malnutrition and obesity (Darkwa and
agriculture policies and transition to more Darkwa, 2013). The high fibre content found
industrial and market-based economy in these plants help consumers fulfil their
increase the risk of alienating ethnic Kinh satiety, thus reducing unnecessary eating
(Viet) people (85.7% of Vietnam population) and also prevents blood sugar spikes. The
with Rau (Vietnamese Ulam; Rau thorn high antioxidant activity of these plants has
referring more specifically to herbs), while also been interlinked with a decreased risk of
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ULAM: Regenerative Edible Flora From Southeast Asia
cardiovascular disease (Keatinge et al., 2010).
Studies conducted on traditional Malaysian
vegetables show that they have higher iron,
Vitamin D and calcium content compared to
cultivated vegetables. Here below are some
potent examples of Ulam that can be found
in Malaysia:
seeks to re-imagine traditional vegetables
as ingredients for contemporary foods.
The fifteen recipes presented in this book
endeavoured revisiting Ulam to make
it palatable for urban dwellers, while
acknowledging traditions and preserving the
micro-nutrients contained in this regenerative
edible flora of Southeast Asia.
Gajus, (Cashew nuts’ leaves) for the red and
yellow varieties, shows very high antioxidant These recipes are twice original: first, the
activities, potentially contributing to lower selected ulam as base-ingredients were
identified and collected during the fieldworks
the risk of chronic diseases;
conducted by our multidisciplinary teams
Kacang botol (winged beans), beluntas, comprising sociologists, anthropologists,
bebuas, and yellow velvetleaf all demonstrate ethnobotanists, educationists and chefs
good antimicrobial activities. Winged beans throughout various natural sites in Malaysia,
display the highest free radical scavenging Vietnam and Cambodia. Second, our Chefs
activity (meaning it may help fight chronic designed recipes that stem from their own
diseases like cancer); Ulam Raja is not the imagination, drawing from indigenous
‘King’ of edible plants for nothing: it bears anti- knowledge system, yet enriching their
diabetic properties, reduces blood pressure, culinary creativity process with inputs from
promotes bone formation, and displays anti- ethnobotany and nutrition.
inflammatory and antimicrobial activities.
Enjoy cooking these dishes and eating them:
Western prescriptions of healthy meals have not only will you be taking good care of your
struggled to achieve a lasting health impact own health, but you will help preserving
due to the dissimilarity with local palates and the environment and pay tribute to the
reliance on expensive international macro- gatekeepers of Ulam who have much to
vegetables (such as tomato, lettuce, and bell teach us.
pepper). Southeast Asian foods that have
long been optimized to balance nutrition
and to use local ingredients can be easily Eric Olmedo, PhD.
crowded out by simple-and-quick Western Principal Research Fellow
salads and baked meals, which are often Institute of Ethnic Studies (KITA)
presented as the modern alternative to local Universiti Kebangsaan Malaysia
The National University of Malaysia
cuisine.
Hart N. Feuer, PhD
Junior Associate Professor
It would be of course unrealistic to expect a Graduate School of Agriculture
return to the old ways of balanced traditional Kyoto University
foods. Instead, the ‘Ulam Cookbook Project’ Japan
The Ulam Cookbook Project
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ULAM: Regenerative Edible Flora From Southeast Asia
About the editor
ric Olmedo is a sociologist by training. He is currently a Principal Research Fellow at the
Institute of Ethnic Studies (KITA), Universiti Kebangsaan Malaysia (UKM) - the National
University of Malaysia, where he leads the “Ethnicity and Food” Research Cluster.
E
He is listed as an expert in workforce development and capacity building for tourism and
hospitality industry sectors by various international agencies; as such he has led fieldwork
missions on behalf of the French Development Agency, the African Development Bank and
the World Bank. These missions took him across Europe, South Africa as well as Central and
Southeast Asia.
Eric Olmedo is also the founder of the Asia-Pacific Food Studies Network (APFSN). In 2018,
The Toyota Foundation awarded him an action-research grant through competitive bidding.
The grant relates to a transnational food education project encompassing Malaysia,
Cambodia and Vietnam. Deemed as an expert in sustainable food systems, Eric Olmedo
was invited to the UNESCO World Forum on “Culture and Food: Innovative Strategies for
Sustainable Development” where he contributed to the UNESCO Parma Declaration dated
13 September 2019.
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ULAM: Regenerative Edible Flora From Southeast Asia
Image by: Susan Koo
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ULAM: Regenerative Edible Flora From Southeast Asia
Malaysia
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ULAM: Regenerative Edible Flora From Southeast Asia
Safeguarding Ulam in Malaysia:
Gatekeepers, Curators, and Stewards of The
Land
Rachel Thomas Tharmabalan went on a quest to locate lesser known ulam in Western
Malaysia. She had made up her mind to work together with the “First People” of Malaysia,
termed locally as Orang Asli (“original people”). Orang Asli were classified by British colonial
census as aborigines (people who have inhabited the land from the earliest times). In the
colonial census, Orang Asli had been divided into three main groups: The Semang (formerly
called Negritos), the Senoi and the Proto-Malays. This broad classification remains in use
today. Each of these main categories is divided into six sub-ethnic groups. Rachel chose to
focus on the Semai social group, which is a sub-division of the Senoi people. The Semai live
mostly in the states of Perak and Pahang, where Rachel did her fieldwork. She set her sight
on three Semai settlements: Telimau in Pahang state, and Bukit Terang as well as Kampung
Sat in Perak state. See map here below.
Figure 1. Visited Semai settlements in the Malay Peninsula
Telimau settlement is a relatively modern village due to agricultural development. Bukit
Terang is considered as jungle fringe settlement but access remains relatively easy. The
most remote of the three Semai settlements is without a doubt Kampung Sat, which is
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ULAM: Regenerative Edible Flora From Southeast Asia
located in the interior of the jungle. Rachel spent a considerable amount of time in these
three locations, establishing trust and then learning about their way of life, cosmology and
hunting-gathering techniques. She accompanied some of them for a few foraging trips into
the jungle, and then discussed with the village headman, the traditional healer, and other
knowledgeable members of the Semai community about oral tradition associated with the
plants, like adequate culinary preparations and medicinal properties. Wild edible plants
(ulam) were collected after these interviews sessions. Rachel made her selection according
to the frequency of consumption, as well as the degree of importance particular ulam may
play in the Semai’s lives.
A Semai settlement at the fringe of the forest
Rachel likes to quote this story from the field as a typical narrative that led her to make
choices when it comes to collect ulam. In one of the settlements, a Semai woman aged 35,
shared the following story about her grandmother:
“When my grandmother was diagnosed with high blood pressure 15 years ago, the visiting
Medical Doctor prescribed her medications to treat her ailment. She refused to ingest western
medications and started consuming Meranti soup at least 4-5 times a week. In her next
scheduled visit at the clinic, the Doctor was surprised at the readings obtained. It wasn’t as
high as before”.
In this cookbook, the reader will be happy to find the exact recipe of the Meranti soup that
contributed to heal this lady’s grandmother. For that particular dish, Tan Kean Buan decided
to leave the original recipe untouched, in order for the consumers to benefit from the
medicinal properties shared with us by the Semai community, and for which we are forever
grateful.
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ULAM: Regenerative Edible Flora From Southeast Asia
On a fishing trip
Preparing dinner
Two of the five recipes presented in the Malaysian chapter are authentic Semai recipes:
the Meranti soup (solanum nigrum) and the Pama (Gomphandra quadrifada) - based recipe.
Pama is consumed by pregnant women and frequently prepared for children. According to
another member of the Semai community, whom has helped delivering countless of babies
in the settlement, it helps boost up energy levels especially after a woman gives birth and
also speeds up the recovery process. Apart from that, the leaves of Gomphandra quadrifida
are useful in treating boils, abscesses and ulcers fast and effectively.
The other food recipe (“Turi leaves and & Sweet Potato Cooked in Coconut Milk”) relates
more to countryside Malay fare, but has been revisited for urban palates. Turi (Sesbania
grandiflora) is sometimes known as vegetable hummingbird or hummingbird tree in English.
The plant has many medicinal uses: sprains, bruises, swellings, rheumatism, itching, diarrhea,
colic, dysentery, diabetes, fever, sinus congestion, and malaria.
Chef Tan holding leaves of Tenggek Burung (Melicope ptelefolia) in his home garden in
Subang Jaya, Malaysia. The plant is used as medicine to treat high blood pressure, reduces
fatigue, improve blood circulation and relieve body stamina.Ethnic Malays consume it as
Ulam.
The beverage recipe (“Iced Belimbing Bulu
and Pegaga”) is a total creation by Chef Tan,
who believes that refreshing and healthy drinks
should also taste good without any sugar or
sweetener addition. For the record, his daughters
love this drink!
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ULAM: Regenerative Edible Flora From Southeast Asia
The last recipe, “Nasi Ulam”, is a traditional Peranakan culinary icon.
The term “Peranakan” is a Malay idiom signifying “Children of”. The word refers to the
descendants of interethnic marriages between local (Malay and others) wives and
foreigners (traders), dating back in certain cases as far as the Melaka Sultanate period, at
the beginning of the fifteenth century. The foreign traders could be either Chinese, Indian,
or Arabic/Persian, or even European (whether the latter should be incorporated into the
Peranakan category is a matter for debate). In reality, not all Peranakan are descendants of
interethnic marriages, or else the identity of the one Malay ancestor has been lost in time.
The outlook on Peranakan identity for most Peranakan-Chinese differs somehow, as they
would rather interpret the term “Peranakan” as being “born overseas”, in contrast with being
born in mainland China.
Peranakan culture remains nonetheless a creolised culture in the sense that their ethnic
Chinese traditions (mostly derived from the dialectal Hokkien social group, originating from
Fujian province in Southern China) borrow from Malay cultural traits, rituals and language.
Peranakan Chinese speak Baba Malay (a Malay patois), wear sarong and cook a sophisticated
cuisine that used to reflect their wealthy Bourgeois status at the time of their glory, in the
Straits Settlements of Malaya.
David Hock Jin Neo is a Peranakan-Chinese himself; his family originates from Melaka, in
the South of the Malaysian Peninsula.
As both a scholar and amateur cook having Peranakan culinary heritage at heart, David
prepared for us an iconic Baba-Nyonya (Peranakan-Chinese from the old Straits Settlements
of Malaya, including Singapore) dish entitled “Nasi Ulam”. Nasi means “cooked rice” in Malay;
and Ulam: well… you already know.
Filming David making Nasi Ulam in a Peranakan-Chinese kitchen
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ULAM: Regenerative Edible Flora From Southeast Asia
As per many Peranakan dishes, making Nasi Ulam is time-consuming. Bear in mind that
it used to be prepared by a whole crew of housewives and maids in the big mansions
of the wealthy Peranakan merchants in days of old. Tacit culinary competition – or least
comparisons - between Baba-Nyonya (the term Baba equates to man or father, while the
word nyonya, refers to the lady of the house; the term Nyonya derives from the Portuguese
dona) households were commonly taking place. One of the usual quality measurements
metric would be the number of different ulam used to for the dish. The more the better, and
higher the social status…
Nasi Ulam is not only a very comforting and healthy dish but it is also the creolised dish
par excellence, mixing Chinese-style white rice cooked in Peranakan kitchenware, and
tossed with seafood and raw ulam greens; in other words… the culture of mainland China
connecting with the host society’s nature goodness, tied together by the produce of the
sea, as a metaphor of the merchants’ life journey. A good dish to nurture your adventurer’s
soul.
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
About
The Authors
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ULAM: Regenerative Edible Flora From Southeast Asia
Rachel Thomas Tharmabalan
Lecturer
Sunway University, Malaysia
Rachel Thomas Tharmabalan is a Lecturer
in the School of Hospitality at Sunway
University, Malaysia. She holds a master’s
degree in food technology from Universiti
Sains Malaysia and is currently finalising her
PhD. Her research interests revolve around
nutrition and well-being, revitalization of
traditional food and forgotten crops.
Tan Kean Buan
Lecturer
INTI College, Malaysia
Tan Kean Buan is a lecturer at INTI College,
Subang Jaya, Malaysia. A Chef by training,
he joined academia after many years of
experience overseas. His interest is in
creating awareness about the health risks
of dining out and the benefits of enjoying
home-cooked meals, prepared with local
and natural ingredients.
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ULAM: Regenerative Edible Flora From Southeast Asia
David H.J. Neo
Senior Lecturer
Universiti Teknologi Mara, Malaysia
David H.J. Neo lectures at the Faculty of
Film, Theatre and Animation of Universiti
Teknologi MARA, Puncak Perdana, Malaysia.
He holds a PhD in Cinema Studies from
La Trobe University, Melbourne. Since his
return to Asia, he has focused his research
on Peranakan cultures and cuisines of
Southeast Asia, being a member of this
community himself as well as an amateur
cook.
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Meranti in Anchovy &
Turmeric Broth
Name of the core ingredient: Meranti
Botanical name: Solanum nodiflorum
Other name in English: White Nightshade, Glossy Nightshade
Widely grown in Malaysia, Singapore, Australia and New Zealand, this plant is constantly mixed up
with another of its family, the Solanum Americanum. As with its Solanaceae family, most parts of
the plant contain the toxins of glycoalkaloid solanine and related compounds. The unripe, green
fruits are known to contain significantly higher quantities of solanine and hence are considered
poisonous and should not be eaten. The ripe fruits however, have very much lower amounts of such
compounds, thus are eaten by various ethnic groups of people where this plant is found.
Traditional Usage:
Other uses include:
Locally known as sayur meranti, or sayur ranti,
the tender shoots and leaves are cooked as a
vegetable. Considered a forage food or village
greens, it wilts very easily once picked, and
easily turns mushy if kept too moist in an attempt
to keep them from wilting. It is a popular local
vegetable and the bitterness of the vegetable
is highly sought after as it is said to contain
medicinal values.
High blood pressure: Locals tend to use this plant
as a traditional cure for high blood pressure, but
some caution its use by people with hypertensive
condition. This is because the plant contains
various alkaloids that may affect the way the
body naturally corrects blood pressure.
Health Benefits:
Appetite Stimulator: Those people wanting to
gain weight or have lost the mood to eat, the
fruits and leaves of this plant are cooked with
coconut milk, and fermented fish (pekasam) to
stimulate and encourage appetite.
This plant is considered to be medicinal by many
ethnic groups. It is widely used as a vermifuge (an
agent that destroys or expels parasitic worms)
and febrifuge (used to reduce fever) in Africa. The
Chinese consider the plant as anti-inflammatory,
heat dissipating, blood stasis dissipating and
promoting subsidence of swelling.
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
•
•
Category: Food
Time Needed: 45 minutes
Instructions:
Ingredients:
1.
200 grams
100 grams
4 grams
2 Tbls
De-stem meranti leaves and wash to remove
soil
2. Soak anchovies to rehydrate, drain excess
water
Meranti Leaves
Water
Salt
Cooking oil
Pounded Ingredients
3.
4.
Blend shallots, garlic, turmeric and anchovies
to a smooth paste (or pound with mortar and
pestle)
Heat about 2 tablespoons of cooking oil in a
pan and saute the ground ingredients until
fragrant
20 grams
8 grams
6 grams
15 grams
Shallots
Garlic
Turmeric
Dried Anchovies
5. Add water to simmer for a few minutes
6.
Add the meranti leaves, seasoning with salt.
Stir to evenly cook the leaves. Serve hot with
rice.
Tips
- Anchovies may be substituted with dried shrimps, and prepared the same way.
- Amount of water may be lessened for a drier dish.
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ULAM: Regenerative Edible Flora From Southeast Asia
Turi leaves
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ULAM: Regenerative Edible Flora From Southeast Asia
Turi Leaves & Sweet Potato
in Coconut Milk Broth
Name of the core ingredient: Turi, Geti
Botanical name: Sesbania grandiflora
Other name in English: Vegetable Hummingbird
The turi tree is a fast-growing slender tree, reaching a height of 5-10m. It has a life span of about
20 years. It has sparse branches, with long pinnate leaves, each holding about 35-60 leaflets. This
tree is native to tropical Asia, but naturalised in the American tropics. It grows in the moist tropics
with very short, dry seasons. It can be found mainly in India, Sri Lanka and parts of Australia where
it is grown on a plantation scale for food, forage and green manure, while in Malaysia, it is grown in
backyard gardens, particularly in Indian homes.
Vaginal discharge: Women suffering from this
problem is encouraged to drink a concoction
It is indigenous from the South East Asia (Malaysia, comprising of the turi leaves and turmeric, all
Philippines, Brunei), to Northern Australia, and milled till fine and then boiled.
is also cultivated in many parts of India and Sri
Lanka. It has many traditional uses, and many Swollen finger: If the finger is swollen due to
health benefits. Among them are to reduce heat an injury, the turi leaves are used to calm the
loss (antipyretic), with uses as laxative, astringent, inflammation. A handful of leaves are washed,
vomiting stimulant, and tonic. The leaves are and then mashed smooth into a little paste,
utilitarian and are used to dilute blood clots, added with a bit of water. The paste is then
relieve pain, as a laxative and a diuretic.
dabbed onto the injured area, and then covered
with a cloth. This will be done 3 times a day until
Health Benefits:
the swelling is reduced. This can also be done
with an injured fingernail, where the blood has
Childbirth: Usually, the body temperature of the clot on the nail bed, under the nail.
mother will rise after childbirth. Therefore, these
leaves are used to bring the temperature down Headache, with running nose: As before, the turi
and cool down the body. About a large handful of leaves and flowers are used to alleviate this. A
leaves are cleaned thoroughly, and then mashed handful of the plant is washed clean and mashed
into a paste. The paste is then boiled with about into a fine paste. It is then boiled with ½ cup of
1/3 cup of water and a pinch of salt. Once cooled, water and a pinch of salt. The tea is then strained
the concoction is then strained and drank.
and drank twice a day to help calm the headache
and to stop the flu.
Dysentery and bloody diarrhoea: The turi
blossoms are used here to counter this illness. A Sore Throat: A handful of the turi leaves are
handful of flowers are stripped to their inner red simmered in 3 cups of water. Once cooled, the
trunks. They are then boiled with 2 cups of water, tea is strained, and then used to gargle. This can
to reduce until the water is left about a cup. Cool be done four times a day to sooth the throat.
and strain. This potion is to be drink twice a day.
Traditional Usage:
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
•
•
Category: Food
Time Needed: 45 minutes
Instructions:
Ingredients:
1.
Main Ingredients
Presoak the dried shrimp and anchovies to
rehydrate
2.
Drain excess water from shrimp and
anchovies and blend or pound with the rest
of the ground ingredients into a smooth
paste
3.
Blend the grated coconut and hot water and
press through a sieve to extract the coconut
milk
4.
In a pot, simmer the milk, ground ingredients
and crushed lemongrass
5.
Add in the potatoes and cover with a lid,
simmer gently stirring occasionally until
potatoes are just cooked
6.
7.
Add the turi leaves and a little salt to taste
Stir to evenly cooked the leaves
8.
Serve immediately while dish is still hot as
accompaniment to white rice.
200 grams
350 grams
200 grams
300 grams
1 stalk
Ground Ingredients
50 grams
15 grams
25 grams
20 grams
40 grams
40 grams
Tips
- Lightly smash the lemongrass to release oil for flavours and aroma.
- Potatoes are cut in chunks or wedges.
35
Turi Leaves
Orange Sweet Potatoes
Grated Coconut
Hot Water
Lemon Grass
Salt to taste
Shallots
Garlic
Fresh Turmeric
Dried Prawns
Dried Anchovies
Fresh Red Chili
ULAM: Regenerative Edible Flora From Southeast Asia
Image by: sambalhitampahang.com
Pokok Belimbing Buluh
“Cucumber tree”
36
ULAM: Regenerative Edible Flora From Southeast Asia
Iced Belimbing Buluh &
Pegaga
Name of the core ingredient: Belimbing buluh
Botanical name: Averrhoa bilimbi
Other name in English: Cucumber tree
Native to Malaysia, the belimbing buluh has spread widely to the rest of Southeast Asia, India, Sri
Lanka, Myanmar, Africa, Australia and South America. It prefers an evenly distributed rainfall for most
of the year, with 2-3 months of dry season. It requires full sunshine, and growth is inhibited under
shady conditions. The plant thrives on rich, moist, well-drained soil, and can also grow and fruit quite
well on sandy soil enriched with organic matter.
Traditional Usage:
Heat Reduction: The fruit is also used to reduce
fever and body temperature. Firstly, it is mixed
The fruit of this plant is eaten raw as ulam, usually with pepper and eaten to induce perspiration.
dipped in appropriate sauces to lessen the acidic Then, a paste of the pickled fruit is applied over
taste. It is also cooked in curries to lend a sour the whole body to help regain normal strength
taste.
after a long bout of prolonged fever.
Health Benefits:
This fruit is used traditionally to soften the facial
skin and to get rid of acne. It produces vitamin C,
that is also used as a medicine for canker sores
and bleeding gums.
Other uses include:
Digestion Aid: The fruit is used to stimulate
appetite, and the sour elements help aid
digestion, as well as to help difficult bowel
movements.
Skin clarifying Aid: The fruit helps to detoxify the
skin, and acts as a naturally cleanser. It is also
used to lessen the oil production in the skin, and
to eliminate acne and pimples. The fruit may be
eaten or used externally on the skin in the form
of a poultice or mashed, and applied directly on
the itch, swelling of mumps, rheumatism, and
pimples.
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ULAM: Regenerative Edible Flora From Southeast Asia
•
•
Category: Food
Time Needed: 45 minutes
Method:
Ingredients:
1.
Wash both belimbing and pegaga
2.
De-stem the pegaga leaves
3.
Place all ingredients into an ice-blender and
blend to a smooth texture
60 grams
330 grams
4 grams
30 grams
300 grams
300 grams
4.
Served chilled, adjusting taste with more
honey if necessary to offset sourness
39
Pegaga Leaves
Belimbing Buluh
Salt
Honey
Ice Cubes
Cold Water
ULAM: Regenerative Edible Flora From Southeast Asia
Image by: David Turner
Daun Kadok
40
ULAM: Regenerative Edible Flora From Southeast Asia
Seafood Scented Pepper
Leaf Broth
(an off-road inspiration from Nyonya Heritage’s Perut Ikan)
Name of the core ingredient: Kadok
Botanical name: Piper sarmentosum
Other name in English: Wild Pepper Leaf
Vietnamese name: La Lot
The kaduk plant is a ground creeper with long stems that root at the nodes. Its leaves are bright
green, tender, and has longish heart shapes with 5-7 distinct veins. The flower is a short, erect, white
spike with many tiny blooms. Fruits are berries that ripen deep purple. This plant can be found from
the tropical areas of Southeast Asia, Northeast India and South China, and as far as the Andaman
Islands. It grows very well without the sun, in the shade, and prefers a hot and humid climate all day
and night long. It needs a moderate amount of water, as it is prone to root rot and yellowing leaves.
However, if it does not have enough water, the leaves will look weak and droopy. It survives well in
sandy and poor soils, with very infrequent fertilisation.
Traditional Usage:
Other uses include:
The dried ripened flower is used as a spice.
The leaves taste slightly bitter, and has a faint
pepper smell. Sometimes, food is wrapped
in the leaves and eaten, with leaf intact. It is
widely used in traditional medicine as chemical
analysis has shown that the leaves contain the
antioxidant naringenin, while the fruit contains
anti-tuberculosis and anti-plasmodial elements.
Diuretic: The juice of the leaves are blended
with sweetened milk, which helps to stimulate
urination. It is also helpful in the maintenance of
water levels in the body.
Health Benefits:
In Malaysian and Singaporean traditional
medicine, the leaves are boiled in water and
taken to relieve fever in malaria, and also to treat
coughs, flu and rheumatism. The decoction is
applied as a body rub for general weakness and
pain in the bones. The leaves are pounded and
used as a poultice for headache, and applied to
the throat for coughs. The leaves may also used
in embrocation for skin discolouration.
Colic: A quick cure for colic, the leaves are spread
with castor oil, gently warmed and put on the
stomach of the new-born child. This will quickly
reduce the spasms and soothe away the pain
from the agony of colic.
Lactation stimulation: Consumption of these
leaves on its own after meal times at night is
advised and encouraged for lactating moms as
it helps to stimulate a heavier load of lactation.
Other oral treatments: For persistent coughs
and asthma, the roots are mixed with betel nut
and chewed, while the juice is swallowed. For
toothaches, they are chewed with ginger, and
can also keep bad breath at bay whilst fortifying
the gums and avoiding tooth decay.
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•
•
Category: Food
Time Needed: 45 minutes
Instructions:
Ingredients:
1.
Pounded Ingredients
Pre-soak dried chili (cut into pieces) to
rehydrate. Pound with the rest of the
ingredients
2.
Place water and pounded ingredients into a
soup pot, simmer until aromatic
3.
Finely shred the daun kadok and kafir lime
leaves
4.
Cut brinjal, pineapple and long beans into 1
cm batons
35 grams
20 grams
15 grams
35 grams
20 grams
12 grams
Shallots
Red Chilli
Lemongrass
Bunga Kantan (torch ginger)
Dried Chilli
Shrimp Paste
Garnish
5.
Shell the body of the prawns, leaving the
head and tail intact. Devein.
6.
Add the brinjal, pineapple and long beans
to the broth. Simmer until ingredients are
tender
7.
Add the finely shredded leaves and also the
kesum leaves
100 grams
2 grams
40 grams
4 grams
200 grams
400 grams
250 grams
700 grams
250 grams
Seasoning
8.
Cook for about another 10 minutes to infuse
flavors
70 grams
9.
Season the broth with fish sauce, adjust the
seasoning if necessary.
Tips
10. Add in the coconut milk and prawns, cook
for about 4 minutes or until prawns are just
cooked
11. Serve hot, may be eaten as is or with rice or
rice noodles
43
Daun Kadok (Pepper Leaf)
Kafir Lime Leaves
Daun Kesum
Dried Tamarind
Brinjal
Pineapple
Fresh Coconut Milk
Water
Medium Prawn
Fish sauce
- More pineapples may be added for a
sweeter taste.
- This dish taste better the next as it matures,
and the flavours becomes more robust.
ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Peranakan Nasi Ulam
(Herbed Rice)
Introduction
Nasi Ulam uses a variety of different herbs. My great grandaunt apparently picked and gathered
as many as 16 different types of herbs to make her Nasi Ulam. I use only about 10 different types
of herbs available in the market. I believe knowledge of many herbs have been lost with our rapid
urbanisation and less frequently used ones have fallen into obscurity. The idea is to use as many
herbs as possible and harness all the nutritional and medicinal values of the different herbs. They
must be finely sliced and well mixed so that you are arrested with a myriad different flavours with
each mouthful of Nasi Ulam you take.
Health Benefits:
The herbs are believed to expel wind and contain
many medicinal benefits. It is also confinement
food for women as the different herbs are
believed to strengthen and cleanse the woman’s
body after childbirth.
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ULAM: Regenerative Edible Flora From Southeast Asia
•
•
Category: Food
Time Needed: 2 days
Instructions:
Ingredients:
1.
Dry-fry grated coconut, onion and chillies at
very low heat till coconut is golden brown, to
make the Serundeng Kelapa. This will take a
few hours. Do it the day before and let it cool.
2.
Bake fish with skin in the oven at 200 degrees,
till it is cooked (approximately 20-30 mins).
Turn the fish after 10 mins or so. There is no
need to use any oil as the fish will produce its
own oil. The skin of the fish will be hard and
leathery, debone and flake fish meat.
500 grams
1
1
1
800 grams
500 grams
500 grams
500 grams
100 grams
50 grams
3.
Cook prawns, shell and chop.
4.
Cook crab and extract meat.
5.
Cook rice and let it cool for a few hours.
When cooled, break up rice.
Grated Coconut
Large Onion, sliced
Red Chilli, sliced
Green Chilli, sliced
Rice
Ikan Cencaru (Megalaspis
Cordyla or Hardtail Scad)
Prawns
Crab Meat
Gerago or Dried Shrimps to
garnish
Bawang Goreng or Fried
Shallots to garnish
Salt and Pepper to taste
Herbs
6.
Slice all the herbs finely, except for long
beans and cucumber.
7.
Mix fish, prawns and crab into rice.
8.
Mix finely sliced herbs into rice.
9.
Mix Serundeng Kelapa into rice.
2 stalks
1 stalk
3
10
20
5 stalks
10. Garnish with Gerago and Bawang Goreng.
5 stalks
11. Pound all the Sambal Belachan ingredients
together in a mortar and pestle.
5 stalks
12. Mix all the Sambal Chincalok ingredients
together in a bowl.
5
13. Serve with condiments.
1
47
Serai (Cymbopogon or Lemon
Grass)
Bunga Kantan (Etlingera
Elatior or Torch Ginger Flower)
Daun Kunyit (Zingiberaceae
or Tumeric Leaves)
Daun Kadok (Piper
Sarmentosum)
Daun Limau Purut (Citrus
Hystrix or Kaffir Lime Leaves)
Daun Kesom (Polygonum or
Laksa Leaves)
Daun Pudina (Mentha or Mint
Leaves)
Daun Kemangi (Ocimum
Basilicum or Basil Leaves)
Kacang (Vigna Unguiculata
Ssp. Sesquipedalis or Long
Beans)
Cucumber, remove core and
dice
ULAM: Regenerative Edible Flora From Southeast Asia
48
ULAM: Regenerative Edible Flora From Southeast Asia
Condiments:
Tips:
Sambal Belachan (Chilli Paste)
- The herbs need to be shredded hair-line
thin, so that all the different herbs will get
well mixed in and you can taste all the
different flavours in each mouthful.
- The rice must be broken up when cooled so
that each grain is separated and mixed well
with all the other ingredients.
- I do not mix the cucumber into the rice
but serve it in a separate bowl because
cucumber tends to turn food rancid quickly.
100 grams
40 grams
5
¾ teaspoon
3 teaspoons
Red Chillies
Belachan or Shrimp Paste,
toasted
Daun Limau Purut (Citrus
Hystrix or Kaffir Lime Leaves)
Sugar
Lime Juice
Sambal Chincalok (Fermented Shrimps)
6 tblsp
4
1
1
4 teaspoons
Chincalok
Shallots, sliced
Red Chilli, sliced
Green Chilli, sliced
Lime Juice
49
ULAM: Regenerative Edible Flora From Southeast Asia
Image by: Engin Akyurt
50
ULAM: Regenerative Edible Flora From Southeast Asia
Cambodia
51
ULAM: Regenerative Edible Flora From Southeast Asia
CAMBODIA
Nutritious ancient cuisine overshadowed by
neighbouring gastronomic powerhouses
When Hart Feuer first travelled to Cambodia in 2004, he encountered the cuisine much like
many visitors: by comparing it to Vietnamese and Thai food. Khmer cuisine, however, has
come a long way in creating international awareness, and the common refrains from this
first visit now sound more like impertinent stereotypes:
…it’s like Thai food without all the chili
…they love watery soups as much as the Vietnamese
…they use coconut milk just like in Thai curries
…the fresh herbs served with many dishes remind me of eating Pho
…the foods are more pungent than I’m used to in Southeast Asian food
And finally, the most embarrassing of all (which has now long been cleared up):
…I feel like I’ve eaten something like this in a Thai restaurant in the U.S.
As a nation that started the last millennium ascendent as a mighty regional empire, but
limped along for centuries as a vassal state, Cambodia simply wasn’t in a position to engage
in the aggressive gastro-diplomacy that put Thai cuisine on the map, or to leverage its postrevolution diaspora from the 1980s to overcome the predominance of Vietnamese cuisine
in global refugee centers. Indeed, Cambodia has struggled more generally to overcome its
moniker as the country of Pol Pot and the site of one of the 20th Century’s most tragic autogenocides. Getting its cuisine on the map has, for all these reasons, simply not been “on the
plate” for Cambodian international relations. In the end, Cambodian culinary achievements
have often been overshadowed, appropriated, or simply turned up-side down. One notorious
example of the latter is that the Cambodians in Long Beach, California, the largest Khmer
diaspora community in the world, are most well-known for… their donut shops. Outside of
such diaspora communities, many Cambodian chefs have grudgingly chosen to operate
nominally Thai or Vietnamese restaurants because Khmer cuisine would not serve as a
reliable draw for customers. Many of you have, therefore, likely encountered Khmer food in
such a restaurant without recognizing it or the ethnic background of the chef who prepared
it. Furthermore, many Thai and Vietnamese dishes likely owe their provenance to the Khmer
Empire, or at least the question of their provenance is up for more serious regional debate.
The problem is that little concrete evidence about the ancient Khmer cuisine exists, with the
exception of some imprecise depictions at archaeological sites in Cambodia (see Figure 1
depicting Amok curry) and the vague descriptions of Zhou Daguan, a Chinese diplomat who
resided in Angkor in the late 1300s.
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ULAM: Regenerative Edible Flora From Southeast Asia
Figure 1. The making of Amok, steamed curry,
circa. 1200-1300. Photograph by Mimi PalgenMaissoneuve, 1918-1995. MimiJac Palgen Memorial
Collection, Special Collections, Arizona
State University Library.
But Cambodian cuisine is receiving renewed
interest thanks to researchers and foodie
detectives of neighboring countries. Since
Cambodia became more accessible after
the United Nations helped re-establish
independence in 1991, chefs and botanists
began to freely explore the deeper reaches of
the country.
With Thailand and Vietnam gaining curiosity
about the origins of many of their dishes,
there have been more discoveries illuminating
the Khmer heritage of mainland Southeast
Asian food. A recent cookbook, “The Cuisine
of Cambodia”, written by Thai author Nusara
Thaitawat, expresses the excitement at finding
inspiration in familiarity. She writes, “I was struck
by how the ingredients were balanced to bring out the simple flavours and aromas in a way
that was unknown to me. I was amazed that ingredients so familiar could at the same time be
so exotic and a spell was cast” (page 13). Another reason that Cambodian cuisine is receiving
increasing attention is due to
the presence of wild plants and
heirloom varieties in everyday
cooking. Although Cambodia’s
Maoist agrarian revolution
and resulting violence from
1970-1990
disrupted
the
development of high cuisine,
the survivalist ethos of the era
pushed Cambodians to reintegrate wild edible plants
and alternative proteins into
their diet and to consult more
seriously the culinary wisdom
of ethnic minority groups.
Figure 2. Map of Cambodia (Source: UN Cartographic Service)
53
ULAM: Regenerative Edible Flora From Southeast Asia
Cambodian chef, Luu Meng, crowned Best Chef in Asia in 2014 and 2016, faced just this kind
of background, growing up in a refugee camp in Thailand and scraping by with his family
before taking on a career in hospitality. Like many observers, Meng is at pains to emphasize
the diversity of ingredients, and simplicity of preparation which elevate the medicinal and
nutritive aspects of Khmer food.
In recent non-fiction publications, like European and North American cookbooks and travel
guides, Khmer cuisine is now commonly described as “fresh”, “healthy” and “nutritious”. This
idealized characterization of the cuisine contradicts the developmental view of Cambodia
pushed by nutrition scientists, that the diet is plagued by over-consumption of polished
white rice, poor dietary diversity, and micro-nutrient deficiencies. These narratives can coexist, as a high-potential cuisine can be diminished by limiting factors, such as poverty and
weak domestic food chains. This book’s section on Cambodia looks for a middle-ground
between these two realities, by seeking out the expertise of a modestly born chef, whose
rural home was neither isolated nor metropolitan.
Chandavy Say, or Davy, a chef and food educator hails from a rural part of the province
of Kampot, a region in Cambodia with access to both seafood and freshwater fish, and
the produce of upland jungles and rice-paddy lowlands. It is also a region famous for its
accommodation and adaptation to French colonialists, who used its seaport for trade and
enjoyed its milder climate. In this cookbook, the readers will encounter recipes that are both
locally enjoyed and internationally accessible, and which make good use of year-around
wild flora as well as more seasonal wild plants. One of the most popular and simple way to
enjoy vegetables in Cambodia is to pair them with the archetypical Khmer dipping sauce:
tuk kreung (literally: mixed-ingredient sauce).
Figure 3. Edible flowers being sorted at Forest Restaurant in Cambodia in 2019.
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ULAM: Regenerative Edible Flora From Southeast Asia
A Kampot-inspired recipe and list of possible vegetables is prepared in this book, but
adaptations with available ingredients can easily be made. The important thing is to look for
the most fresh and hygienic wild plants to eat raw, and to lightly blanch fibrous or astringent
plants. Another exciting and colorful way to diversity the texture and aesthetic appeal of
food, while also supercharging the micro-nutrient content, is to seek out edible flowers.
In Cambodia, as in many regions in Southeast Asia, there are numerous edible flowers
which are under-utilized due to their fleeting blossoms or singular focus on the vegetal part
of the plant. Some of the most beautiful and tasty are presented in this book in the form
salads, side-dishes, and soup ingredients. This includes sesbania flowers, water hyacinth
flowers, red and yellow agati flowers, and cha houy flowers (see Figure 3). The beauty and
healthiness imparted by these flowers makes one wonder why they were ever relegated to
such a low status ingredient. We hope you will make more such discoveries inspired by your
journey into Khmer cuisine in this cookbook.
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ULAM: Regenerative Edible Flora From Southeast Asia
Khmer edible flora
56
ULAM: Regenerative Edible Flora From Southeast Asia
About
The Authors
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ULAM: Regenerative Edible Flora From Southeast Asia
Hart N Feuer
Junior Associate Professor
Kyoto University
Dr. Hart N Feuer is a junior associate professor
at Kyoto University, where he teaches about
food systems in Asia, heritage food, and
ecological agriculture. His research focuses
on preserving indigenous agriculture and
cuisine through ecologically and culturally
respectful modernization. He has been a
researcher of Cambodia since 2004 and
speaks fluent Khmer.
Sary Seng
Lecturer
University of
Heng Samrim Thbong Khmum
Dr. Sary Seng is a lecturer at the public
university in Thbong Khmum province,
Cambodia, and has served as a food and
agricultural educator across Southeast Asia
and abroad. He has worked for numerous
organizations
promoting
ecological
agriculture and heritage food preservation.
His works aims to mainstream and teach
young people to regain appreciation for
diverse, traditional food systems.
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ULAM: Regenerative Edible Flora From Southeast Asia
Chandavy Say
Chef and educator, Cambodia
Chandavy Say is a chef and educator from
the foodie-famous province of Kampot,
Cambodia. She began her food career as an
apprentice to her father, a village chef who
catered for ceremonies and events. She
now specializes in Khmer and Thai-Isaan
heritage cuisine, serves a show chef, and
educates widely in Cambodia on childhood
food literacy.
Sarann Pek
Chef and hospitality specialist,
Cambodia
Sarann Pek is a chef and hospitality
specialist, who has brought creative and
socially-conscious cuisine to venues across
Cambodia. Her background in culinary arts
has helped her modernize Khmer cuisine
while keeping it rooted in indigenous
ingredients and dietary customs. She served
as manager of the research restaurant
Forest ‘Prey Borisot’, in Siem Reap, serving
wild vegetable-focused Khmer cuisine.
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Nom Banh Chok (Khmer
Noodles) with Wild Forest
Vegetables
Short Description
The Khmer Noodle has a folkloric history, in which it features in the story of a historic scholar named
Thun Chey. Some versions of his story suggest that Thun Chey introduced noodle-making to China
by selling Khmer Noodles. In contemporary Cambodia, Khmer Noodle is preferred for breakfast
and snacks between lunch and dinners. Moreover, it is traditionally prepared and served during
ceremonies, including funeral ceremony. It is also considered a social food because it is cooked
while other family members gather vegetables or are otherwise engaged in processing the noodles.
It is not considered a main dishes for Cambodia. The Khmer Noodle is primarily enjoyed during the
rainy season when fish, vegetables, and wild plants are in abundance.
•
Serves 5 people minimum
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Instructions:
Ingredients:
Boil the fish for 10 minutes then take it out, remove
the skin and allow to cool before crumbling it
into small pieces. Discard the water.
1000g
300g
400g
100g
Pound the Kroeung in a mortar until the achieves
a mostly smooth, pasty texture.
Boil the coconut milk for 5 minutes, add the
prahok and stir until integrated.
100g
1 tsp
1 tbsp
Fresh Khmer Noodle
Freshwater fish (e.g. catfish)
Coconut Milk
Prahok (fermented fish paste) deboned
Palm sugar paste
Salt
Fish sauce
Kroeung (mixed spices and herbs) ~ 250g
Add to the coconut milk mixture the kroeung,
palm sugar, fish sauce salt, peanuts, and cooked
fish crumbles. Allow the sauce to boil until
aromatic.
Taste the sauce and adapt the flavor with
additional fish sauce and palm sugar to achieve
preferred taste. Serve with finely sliced chilis if
spiciness if desired.
100g
4 cloves
10g
10g
5g
4 leaves
100g
lemongrass, bulb and leaf
garlic
fresh fingerroot
fresh turmeric
fresh galangal root
kaffir lime leaf
roasted peanuts
Fresh vegetable medley, up to 2kg
Assembly
• Banana blossoms (tray-yaung chek),
Carefully wash all vegetables and process into
bite-size pieces suitable to be eaten by spoon
and chopstick.
In a soup bowl, place a sampling of vegetables
and a suitable portion of Khmer noodle. Ladle
the sauce over the noodles until the liquid is
visible above the vegetables.
Eat with a spoon and chopsticks. Optionally
season with chili powder.
sliced thinly
• Cucumber, julienned
• Saw-tooth coriander (ronha), chopped
• Thai basil (nung vong), chopped
• Mint (angkam), de-stemmed chopped
• Fishwort (chi poel trey), chopped
• Asian coriander (chee pong tea kon),
de-stemmed
• Water lily stems (prolut), chipped finely
• Water hyacinth flowers (pkha komplouk),
de-stemmed
• Sesbania yellow flowers (pkha sngou),
de-stemmed
• Bean sprouts (sundaik b’doh)
• Long bean (sundaik kua), chopped finely
• Mater celery (plouv kongkaip), whole
• River tamarind Leucaena (khtum tehs), cut
Wild vegetables
• Cardamom leaf (troit Kravanh), whole
• Mempat leaves (sluk longean), whole
• Mango-pine leaves – barringtonia
acutangula (druoy veang), whole
• Cha Houy Flowers (pkha krochon andout),
whole
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ULAM: Regenerative Edible Flora From Southeast Asia
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ULAM: Regenerative Edible Flora From Southeast Asia
Wild Flowers and Roast
Beef Salad
Short Description
Wild flower and roast beef salad is a food that Cambodians would generally eat during dinner time
because it is matched well with social drinking and shared small-dish eating habits. It can also be
considered a main dish for lunch, in combination with rice, soup, and other savory foods.
•
Serves 2 people
Instructions:
Ingredients:
Grill the beef for about 10 minutes at high heat
to create a charred exterior and medium-rare
interior. Allow to cool fully before cutting into thin
slices.
300g
Infuse the fish sauce with chopped garlic and
shallots
Thoroughly wash aromatic vegetables, cut in
salad-size pieces, and toss together with the
grilled beef.
Dress the salad with the infused sauce partially,
sprinkle with crushed rice powder, and
thoroughly toss the salad.
Beef
Salad dressing
1 tbsp
2 tbsp
2 cloves
5 grams
2 sml
5 grams
1-3
1 tsp
50g
200g
fish sauce
lime juice
garlic
fresh galangal root (romdeng)
shallot
palm sugar paste
fresh chilis (de-seeded)
Crushed rice powder
Long beans
Mix aromatic vegetables
• winged bean (proapiey), chopped into 2cm
pieces
• mint (angkam), de-stemmed
• saw-tooth coriander (ronha), chopped
• Thai basil (nung vong), chopped
• mint (angkam), de-stemmed chopped
• fishwort (chi poel trey), chopped
• water celery (plouv kongkaip), whole
• red agati flower (angkea dei), de-stemmed
• sesbania yellow flowers (pkha sngou),
de-stemmed
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Lime-Mint Honey Rib with
Agati Flowers
Short Description
This dish is a derivative of a popular entrée for both lunch and dinner, but in contemporary Cambodia
in small portions is also enjoyed as part of social drinking.
•
Serves 2 people
Instructions:
Ingredients:
Separate the rib into small pieces and marinate
with the mixture.
300g
8-10 full
flowers
1 wedge
2 cloves
Fry the garlic until aromatic, add ribs in hot oil
until the ribs turn a deep red color
In the same pan, add a bit more oil and lightly
sautee the agati flowers until deflated.
Assemble on the plate next to the sautéed agati
flowers, and lime wedges. Add mint stems on
top of the pork ribs.
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Pork ribs
Yellow agati flowers (angkea dei)
Lime
Garlic
Marinade
½ tsp
1 tsp
1 tsp
½ tsp
½ tsp
300g
3 full
stems
palm sugar
fish sauce
oyster sauce
crushed pepper
salt
Vegetable oil
Mint
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Tuk Kreung with
Wild Forest Vegetables
Short Description
Tuk Kreung is very traditional dish, particularly eaten during the rainy season when a lot of vegetable
and fish varieties are available in and around the rivers, rice fields and forest periphery. Eating tuk
Kreung generally requires no implements such as spoon or fork. The vegetable medley can be
adapted to any season or location and there is enormous diversity among the provinces in Cambodia.
•
Serves 4 people
Instructions:
Ingredients:
Boil the fish for 10-15 minutes and allow to cool
slightly before deboning. Mashing the fish in a
mortar until it becomes pasty.
300g
100g
Use 1.5 cups of the previous cooking water to boil
the prahok for two minutes, stirring vigorously to
combine the broth and prahok.
Kroeung (for mortaring)
Separately mortar the kroeung ingredients (and
except chili if desired) until a fine paste.
Combine kroeung, prahok broth, fish, and
peanuts. Mix well.
Put dipping sauce into bowls and garnish with
chopped saw-tooth coriander.
Freshwater fish
Prahok (fermented fish paste),
deboned
3 cloves
100g
50g
2 tbsp
3 tbsp
1 tsp
garlic
palm sugar
bird’s eye chili (2-3 chilis)
lime juice
fish sauce
salt
100g
20g
Peanuts, ground coarsely
Saw-tooth coriander (chi ronha),
chopped finely
Vegetable Medley, carefully washed and
processed as instructed below:
Common vegetables (raw)
• winged bean (propieay), 5cm pieces
• small round eggplant (trop sruoy),
quartered
• pea eggplant (trop pout nyong), whole
• water hyacinth flowers (phka komplauk),
de-stemmed
• water lily stems (prolut), 5cm pieces
• rice paddy herb (sa’om), whole
• baby corn (kon pout), whole
• young water mimosa (konchaet),
whole
• cucumber (trasok), sliced
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Lightly blanched
Assembly:
• morning glory stems (drakuon), 5cm
Carefully wash the vegetable medley and
process into pieces that are suitable for dipping
into a thick sauce. Leaves are usually left on the
stem to allow for scooping up sauce. Flowers
should be left whole.
Arrange the vegetable medley by category in a
large serving bowl or tray.
Eat with hands and optionally scoop tuk kreung
over vegetables.
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pieces
• okra, whole
• neem stems, whole
Seasonal wild vegetable (raw)
• mempat leaves (sluk longean), whole
• mango-pine leaves (druoy veang), whole
• red or yellow agati flowers, de-stemmed
• sesbania yellow flowers, de-stemmed
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Flowers and Onion Pork
Short Description
This dish is meant to infuse the pork with the typical sweet, spicy, and umami flavors of the Khmer
cuisine, while adding the sticky depth found in some Chinese and Vietnamese foods. The strong
flavor is complemented by the onions steaming below while the palette is cleaned with the pumpkin
flowers and fresh lime juice. This dish can be served as a main dish for lunch or dinner.
•
Serves 2 people
Instructions:
Ingredients:
Slice onion thinly and arrange on a serving plate.
200g
10 flowers
Slice pork into small pieces and season with salt.
Fry covered in oil in a small pan. Remove the
pork pieces when lightly browned a crispy. Place
directly on top of the prepared onion on the plate
In the same oil, add the combined sauce mixture
except the oyster sauce. After the sauce begins
to boil, add the oyster sauce and stir rapidly until
thickened. Remove the sauce to a separate bowl.
In the same pan, lightly sauté the agati flowers
until deflated. Remove and arrange around the
onions and pork.
Drench the pork with the sauce and squeeze
lime juice over the final arrangement.
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Pork
Yellow agati flowers
Sauce
1 tsp
1 tsp
½ tsp
½ tsp
1 tsp
palm sugar
fish sauce
salt
crushed pepper
oyster sauce
250g
1 wedge
100g
Onion
Lime
Vegetable oil
ULAM: Regenerative Edible Flora From Southeast Asia
Image by: Dung Le Tien
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Vietnam
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Vietnam: Foraging in The Mekong Delta
Region: Rare Greens and Ethnic Minorities
Early 2019, Tang Thong Nhan and Eric Olmedo assembled a small group of people, including
Théo, an exchange student from France, to locate rare fruits and lesser known plants in
South Vietnam. Soon they were headed to the Mekong Delta region, and more precisely
in Can Tho, as well as Binh Tuan province. Once they reached these two destinations, they
made a point to meet with ethnic minorities groups in order to enquire about what they
eat. Why ethnic minorities? For one simple reason: ethnic minorities tend to leave in poorer
conditions than the Kinh (Viet) majority of the population. Having less income, they need to
make use of their environment to the fullest. They would the often know about alternative
foods that can be foraged in the wild, or in the countryside.
Looking for Gambogia trees
Once in Can Tho province, the Vietnamese-French expedition team went on a quest to find
Garcinia Cambogia trees. Its fruit is quite famous for pharmaceutical industry, especially in
the USA, as it displays slimming properties. Beside its weight loss benefits, the team was
eager to see this cousin of the mangosteen, as the fruit bears erythropoietic (production
of blood red cells) effects and treats gastrointestinal disorders. Garcinia Cambogia fruit is
also known for improving glucose metabolism, which is essential for the functioning of our
neurons.
Once in the village, Nhan, Eric, Théo and their crew were directed to the house of an ethnicKhmer family. They were known for foraging into the forest. While treating them with white
and oblong Chinese olives alongside a cup of tea, Mr Ly Ho explained to his French and
Kinh visitors that it has become very troublesome to find a Gambogia fruit tree nowadays,
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ULAM: Regenerative Edible Flora From Southeast Asia
as farmers uprooted them to plants cash crops such as oranges or sugarcane. He offered
some nice milk fruits (Chrysophyllum cainito, sometimes called star-apple) to soften his
guests’ disappointment; his son had been plugging them from a tree in the garden as they
were speaking. The whole team was touched by his warm hospitality. Later in the forest,
they eventually came across a small Gambogia fruit tree, which did not bear any fruits yet.
Milk apples
Chinese olives
The following day, the small group of explorers moved on to another village where they had
the chance to meet a remarkable lady: Ms. Nguyen Thy Thu Ba. Ms. Nguyen is a secondary
school teacher; she inherited land from her father, on which there is an orchard. On her
free time, she works at the orchard, taking care of old and unique trees such as the one
bearing Gandaria fruits (bouea macrophylla, or mango plum). She sells the gandaria plums
at very low price to the community, so they don’t have to buy more expensive fruits from
the market. When times are heard, she even leaves the fruits outside her gate, for people
to take. The most interesting part of the trees is however not its fruits but its leaves. It you
infuse its leaves like you would do to make yourself a pot of tea, you shall get a hot beverage
that yields anti-photoaging and moisturizing effects.
Under the Gandaria Plum tree
Ms. Nguyen Thy Thu Ba
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Back in Can Tho, opportunity was given to meet a family belonging to the Hoa ethnic minority.
Hoa people (Hua 華 in Mandarin language) are the descendants of the Han Chinese who
have migrated to Vietnam. The latest national census of 2019 accounts for a bit less than
750,000 in Vietnam. The family we visited seemed to practice Confucianism, not without
syncretism of Taoism and ancestors’ worship. The head of the family explained that, when
they were living in the countryside, they used to eat almost everything they could find in
the forest around their village, as they were very poor. Nowadays their struggle is not over,
but they feel a bit more comfortable. The host then advised to go and have a chat with an
acquaintance of his: an ethnic Tay gentleman, who works in the dragon fruits’ fields, adding
that this particular family cultivates special eating habits that scholars like yourselves might
find interesting.
Intrigued, the team was back on the road, this time heading for Binh Thuan province. The
next informant was indeed an ethnic Tày. The Tày community account for a bit less than 2
million today and is considered the second largest community in Vietnam after the ethnic
Kinh or Viet people. Their origins are still debated but they are usually considered as native
to the land ; most of them are animistic and pray to a multitude of tutelary gods.
Their Tày host took them on a ride to the nearest dragon fruits fields where he showed the
incredulous team how to plug the petals of from the white dragon fruit flower, taking care of
leaving the core, so the plant may reproduce. He then explained that his family cooks these
flowers, and sometimes flower buds, in three different fashions: simply boiled and dipped
in soy sauce with chillies; as a regenerative soup, or a as vegetable in a hearty pork stew.
He added with a smile that only he and his people eat the dragon fruit flowers; Vietnamese
farmers usually throw them away.
Walking among the dragon fruits plants.
Looking at the vast amount of dragon fruits fields planted for the Chinese market, the team
pondered at the zero waste opportunity to create a food supply chain leveraging on the
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consumption of dragon fruits petals, which harbours health benefits such as wound healing
properties. There is one obstacle though that stands in the way: pesticides. Dragon fruits are
cultivated using intensive agriculture techniques. A locally engineered organic label would
then make a lot of sense, out of public health interest, and having the potential to be more
trusted than the imported American and European labels.
Vietnamese population does not have any issue with consuming vegetables, as it is culturally
part of their diet. The last battle that remains is to make these greens chemical-free.
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Dragon fruit flower
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About
The Authors
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ULAM: Regenerative Edible Flora From Southeast Asia
Tang Thong Nhan
Vice Dean,
Faculty of Hospitality and Tourism
Management, HUTECH
Tang Thong Nhan has been working in
the hospitality and education industry
for 9 years. He is interested in hospitality
and culinary related activities, connecting
all stakeholders to develop hospitality
programs in Vietnam and bring the quality
of students in this field to the next level.
Hoang Ngoc Nhung
Head of Department of Science,
Technology, and International
Project.
Osaka Prefecture University, Japan
Hoang Ngoc Nhung’s major is plant
physiology and environmental sciences
and technology. Her research focuses on
herbal plants such as wasabi, rosemary, or
thyme.
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Ngoc Hong Nguyen
Lecturer
Ngoc Hong Nguyen is a lecturer in food
biochemistry, food analysis and functional
food. She has many publications in national
and international journals focusing on
plants, herbal plants. Her major researches
are food science and phytochemicals.
Tran Le Thanh Thien
Lecturer in culinary arts
Ho Chi Minh City University of
Technology
Tran Le Thanh Thien is a vice president of
the Saigon Young Chefs Club, the Vietnam
representative as a member of the Global
Young Chefs. He researches local foods,
spices, and ingredients in Asian countries
and supports Vietnamese young chefs with
passion and creativity.
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Le Quoc Hong Thi
Head Of Division
Faculty of Tourism and Hospitality
Management
Le Quoc Hong Thi worked in several
Vietnamese
universities
throughout
his career. He developed a passion for
spirits, liqueurs, mixology and alternative
beverages.
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Garcinia Cambogia
Panna Cotta
- Name of the core ingredient: Garcinia Cambogia
- Botanical name: Garcinia gummi-gutta
- Other name in English: Malabar Tamarind, Wild Mangosteen
- Name in Vietnamese: Trái Bứa, Măng cụt rừng
Garcinia Cambogia is a fruit native to southern India and Southeast Asia, also known as wild
mangosteen, is a wood tree that lives extensively in some forests in Quang Ngai province. In addition,
it also grows along with the forests of the western provinces of Vietnam. Garcinia Cambogia is
medium- sized plants, the harvest time of Garcinia Cambogia falls from June to August of the lunar
calendar every year. But because of having lower economics value than the purple mangosteen,
farmers cut them down to make farmland for other plant varieties. It has a pleasant mild aroma, has
many seeds, sour taste, green skin and yellow when ripe.
Traditional Usage:
Health benefits:
Since ancient times, pomelos have been
considered a valuable medicinal plant in the
treatment of diseases: rashes, coughing up
blood, allergies, peptic ulcer, duodenum, poor
digestion . These effects were discovered when
using Garcinia Cambogia bark, which was found
to contain a lot of vitamin C.
Reduce Cholesterol: Garcinia Cambogia also has
a very large component Hydroxycitric Acid . This is
a substance that helps to reduce the conversion
of sugars into fat, make fat tissue smaller and
reduce the synthesis of bad cholesterol inside
the body.
Different from the sour taste of lemon or the
bitterness of crocodile when adding to the pot
of water to boil water spinach. The sour taste of
bar is sweet, light and gentle. Garcinia Cambogia
is usually picked when the fruit is ripe or nearly
ripe, then separating the seeds to keep the
shell, sliced skin and dried for storage to make
medicine or used to cook sour soup, fish stock.
Weight loss: Research by scientists also shows
that this ingredient in the fruit will reduce cravings,
work very well in burning excess fat and help to
lose weight effectively.
Increased energy: When you start losing weight,
your body has a big change, and a lot of people
feel tired and muscles are not toned after weight
loss. However, Garcinia Cambogia extract can
help you combat this problem, by promoting a
large amount of energy to “beat” the exhausted
moments during weight loss.
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•
•
Catergory: Food
Time needed: 45 minutes
Instructions:
Ingredients:
Soaking the gelatin sheet in ice water, take out and
drain when using.
For Garcinia Cambogia Jelly:
Combine the garcinia cambogia juice with sugar and
water in a saucepan, cook over low heat until sugar
melted, adds the gelatin sheet and stir continuously
until melt. Pour the gelatin mixture into cups. Keep them
cool in the fridge for 30 mins
Cook another batch of garcinia and sugar in another
separate pan to make jelly cubes. After the sugar
dissolves add Agar powder, stir until combined. Pour
out a small tray and keep it cool in a fridge for 30 mins
300 ml
150 gr
2 pcs
50ml
Garcinia Cambogia juice
Sugar
Gelatin sheet
Water
For Garcinia Cambogia cubed:
200 gr Garnicia Cambogia
100 gr Sugar
4 gr
Agar Agar
For cream layer:
When hardened, take the garcinia out of the tray and
cut it into small cubes.
Pour whipping cream, milk and sugar in a saucepan and
cook with low heat until sugar melts and reaches about
60-degree Celsius. Turn off the heat put the gelatin
sheet and stir until melted.
Pour into the glass to create another layer (The glass
was prepared Garcinia Cambogia jelly below).Keep in
the cooler for another 30 minutes.
Decorate with a little bit of almond crumble, Garcinia
Cambogia cubed, a blackberry, some cut wedge of
strawberry and sugar art (optional).
200 ml Whipping cream
350 ml Non sugar milk
1 pc
Vanilla pod
1 tsp Honey
For Almond crumble:
50 gr
100 gr
100 gr
100 gr
Unsalted butter
Sugar
Flour
Flaked almonds
For Plating:
Cream layer
Garcinia Cambogia jelly layer
Almond crumble
Garcinia Cambogia cubed
Strawberry
Sugar art
Black berry
Tips
- Soaking the gelatin sheet help jelly or glazing light and good texture.
- Don’t cook cream overheat because it can cause cream is decomposed.
- Always combine taste between creamy and a little sour to help balance.
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Dragon Fruit Flower
Buds Soup
- Name of the core ingredient: Dragon fruit flower bud
- Botanical name: Hylocereus undatus
- Other name in English: Pitaya, Dragon fruit, Strawberry Pear
- Name in Vietnamese: Hoa Thanh Long
Dragon fruit is a species of tree grown primarily for fruit and is also the name of several genera
of cacti . Dragon fruit is a native plant in Mexico , Central America and South America . Currently,
these species are also grown in countries in Southeast Asia such as Vietnam, Malaysia, Thailand,
Philippines , Indonesia (especially in western Java Island); southern China, Taiwan and some other
regions. Research and breeding by the Southern Fruit Institute has also been put into mass cultivation.
Red or white flesh are widely grown and popularized in provinces such as Binh Thuan , Long An
, Tien Giang,… Research and breeding by the Southern Fruit Institute has also been put into mass
cultivation. Dragon fruit flower has a cool, sweet and light taste.
Traditional Usage:
Health benefits:
According to Oriental medicine, when the dragon
fruit blooms, it has a beautiful white color, has a
tonic effect, eliminates cough, cures bronchitis,
tuberculous lymphadenitis, and detoxifies
alcohol. Very nutritious and valuable remedies.
Dragon fruit is a cooling fruit, laxative. Flowers
are used to treating bronchitis, tuberculous
lymphadenitis, tuberculosis, drunkenness.
The body used to treat fire burns, water burns,
broken bones, parotid gland inflammation, boils
Dragon fruit cereus flower is also considered (to cancer). Use a sufficient amount of body to
as a clean vegetable, cooking soup with pork, remove shells and thorns, smash, apply water or
seafood is both a dish and medicine in the house. apply residue.
Whether dragon fruit cooked with lean pork or
fresh seafood are delicious, nutritious, cool and
refreshing heat.
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•
•
Catergory: Food
Time needed: 90-180 minutes
Instructions:
Ingredients:
Rinse shrimp shells and sauté until the shells are golden
and crispy.
For white stock:
To create white stock. Rinse chicken and put in hot
boiling water with salt (about 20g salt) for 10 minutes.
Add in a slice of ginger, scallions and white wine. Then
take out and wash the chicken bones.
Cut carrots and white turnips into chunks. Rinse and cut
coriander roots.
Add water to the stock pot then add chicken bones,
shrimp shells, ginger, carrots, white turnip, coriander
roots and 5g of salt to the pot cook with simmer for 3045 minutes (It can simmer for up to 3 hours if you have
plenty of time).
Put the shrimp meat, tapioca starch, and spices into
the blender finely ground, then mix with crab meat,
chopped shallot, and chopped coriander stem.
Pump the stuffing in the middle of the dragon fruit
flowers and then use a string to prevent the flowers
from breaking when cooking.
Put the white stock, honey date, sweet and bitter kernel
and dragon fruit flower stuffing seafood in the pot and
with spices and for simmer about 30 minutes until the
dragon fruit flower softens and tastes it again. Served
the soup while it is hot.
Tips
- Use scallion and ginger and white wine when boiled
chicken bone to decrease the poultry smell.
- Soak the dragon fruit flower in ice water to keep
vitamin and green color of it. Soak the honey date and
sweet bitter kernel before cook to help quick soften.
- Simmer when cook soup or stock follow Vietnam
technique help clear stock or soup and get umami
taste.
- Should put shrimp meat in the fridge before grinding
helps a tough bit more. Should put shrimp meat in the
fridge before grinding helps a tough bit more.
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300 gr Shrimp shell
200 gr Carrot
300 gr White turnip
1500 gr Chicken bone
100 gr Coriander root
300 gr Onion
40 gr Salt
30 gr Scallion
50 gr Ginger
200 ml White wine
3000ml Water
For Dragon Fruit Flower Bubs Soup:
1000 gr Dragon Fruit Flower Bub
100gr Salt
100gr Honey date
30 gr
Sweet and bitter kernels
10 gr
Rock sugar
20 gr
Chicken powder
2000 ml Water
For stuffing:
200 gr
400 gr
20 gr
3 gr
5 gr
3 gr
15 gr
15 gr
20 gr
Crab meat (Chopped)
Shrimp meat (Chopped)
Chicken Powder
Salt
Sugar
White ground pepper
Shallot (Chopped)
Coriander stem(Chopped)
Tapioca starch
For Plating:
Clear soup
Dragon fruit flower bud
Honey date and kernels
Edible Flower
ULAM: Regenerative Edible Flora From Southeast Asia
Ming Aralia leaves
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Ming Aralia Fresh Spring
Rolls
- Name of the core ingredient: Polyscias fruticosa
- Botanical name: Polyscias fruticosa
- Other name in English: Ming Aralia, Panax Fruticosum, Panax Fruticosus
- Name in Vietnamese: Đinh lăng, Cây gi cá, Nam Dương sâm
The Ming aralia is widely cultivated in several countries of Southeast Asia and the tropical islands
of the Pacific region. It was originally located in Polynesia and thrives in environments of medium
humidity, with temperatures varying from 16–29 °C (60– 85 °F).
Traditional Usage:
Health benefits:
The Ming aralia grows everywhere in Vietnam,
the people can plant into the flowerpot and use
it as a bonsai, a medical plant. Because in daily
life, leaves are used as raw vegetables or can be
eaten in a fish salad.
Dr. Nguyen Thi Thu Huong and her colleagues at
the Center for Ginseng and Medicinal Materials
in Ho Chi Minh City also spent a lot of time and
enthusiasm to study the effects of clove for 7
years (2000-2007). Dr. Huong’s research has
shown that clove has the same pharmacological
effects as ginseng but is cheaper and easier to
grow than ginseng. Specifically, according to
the author’s research, the tree has the effect
of increasing physical strength, combating
stress, stimulating brain activities, relieving
anxiety, fatigue, antioxidant, protecting the liver,
stimulating immunity.
According to traditional medicine, tree roots
have a sweet, slightly bitter taste, coolness,
have a vascular clear effect, nourish blood;
clove leaves have a bitter taste, coolness has
the effect of detoxifying food, fighting allergies,
treating coughing up blood, dysentery. All cloves
including roots, stems, and leaves can be used
as medicines.
Leaves can be crushed and placed on wounds
to prevent swelling and inflammation. The roots
can be boiled and drunk to stimulate urination,
soothe nerves, relieve joint pain and inhale to
stimulate sweating.
The tincture extract of the clove tree has antiasthma, anti-histamine, and mast cell suppressant
properties making it useful in treating asthma.
Dragging the trident helps significantly increase
memory function as well as the survival time of
old mice.
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•
•
Catergory: Food
Time needed: 30 minutes
Instructions:
Ingredients:
Washed and drained all vegetable
For fresh spring rolls:
Cut the cucumber and carrots into thin pieces about
5cm long.
10 pcs
200 gr
300 gr
150 gr
200 gr
100 gr
100 gr
30 gr
100 gr
200 gr
200 gr
200 gr
Cut lettuce and purple cabbage into chiffonade and
keep in the tray
Just use mint leaves, coriander leaves, Polyscias
Fruticosa leaf, Thai basil leaves.
Chopped red chili and garlic.
Boiled shrimp with a little salt, scallion, coriander root
about 8-10 minutes. After the shrimp is cooked take out
and soaked soaking in ice water then drained.
Peeled the shell, remove black string on the shrimp
back and sliced in half.
Boil the rice noodles, then rinse with cold water to
prevent cooking process go further
Soak rice paper wrapper wet and put vegetables in
turns, which were prepared and put rice noodles in the
center. Finally the sliced shrimp and roll it into a pretty,
long fresh spring roll.
Rice paper
Lettuce
Shrimp
Cucumber
Rice noodles
Mint
Coriander
Scallions
Thai Basil
Carrot
Purple Cabbage
Polyscias Fruticosa leaf
For Peanut butter dipping sauce:
200 gr
100 gr
30 gr
30 gr
20 gr
20 gr
20 gr
10 gr
10 gr
Hoisin Sauce
Peanut Butter
Rice vinegar
Sugar
Soya Sauce
Siracha Sauce
Warm water
Chili (Chopped)
Garlic (Chopped)
For Plating:
To make the peanut sauce: In a small bowl, whisk
together the peanut butter, rice vinegar, hoisin sauce,
sugar, sesame oil, chili and garlic. Add in 2 to 3
tablespoons water, as needed to create a super creamy
but dip-able sauce.
Fresh spring rolls
Peanut butter dipping
Edible flowers
Chopped chilies
Fresh Spring rolls served with peanut butter dipping
sauce.
Tips
- Use scallion and root of coriander when boiled seafood to decrease the fishy smell.
- According to Pho Huu Duc (Chairman of the Eastern Medicine Association of Cau Giay District,
Hanoi), the root of the clove contains lots of saponins, that can break the red blood cells. Therefore,
use only when necessary and use the right dose, the right way. Do not use clove root with a high
dose because it will cause drunkenness, feeling of tiredness, nausea, diarrhea.
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Image by: www.healthbenefitstimes.com/gandaria/
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Plum Mango Leaf
Lemongrass and Ginger Tea
Name of the core ingredient: Bouea macrphyla leaf
Botanical name: Bouea macrophyla
Other name in English: Marian plum, Gandaria , Plum mango
Name in Vietnamese: Lá Thanh Trà
Bouea macrophylla (or Bouea gandaria Blume, Bouea burmanica Griff.), commonly known as
marian plum, plum mango, gandaria, or maprang, is a tropical fruit that is widely grown throughout
Southeast Asia, particularly in the countries of Thailand, the Philippines, Malaysia, and Indonesia. B.
macrophylla (belongs to the same family as mango (Anacardiaceae), but its taste is notably different].
It is regarded as a fruit that can benefit health by providing a range of vitamins, minerals, and fibers,
which may exert a wide range of pharmacological activities linked to their antioxidant, anticancer,
antimicrobial, and anti-inflammatory properties
Traditional Usage:
Health benefits:
Bouea macrophylla (belongs to the same family
as mango (Anacardiaceae), but its taste is
notably different]. It is regarded as a fruit that can
benefit health by providing a range of vitamins,
minerals, and fibers, which may exert a wide
range of pharmacological activities linked to
their antioxidant, anticancer, antimicrobial, and
anti-inflammatory properties.
Anti-photoaging and moistrurizing effect:
Bouea leaves contain anti-aging properties that
help us fight wrinkles and lose skin elasticity. In
addition, the leaves also have the ability to help
us moisturize, combat skin against diseases from
UV rays.
Antioxidant: Help our body prevent heart disease,
cancer and other diseases.
In Vietnam, various parts of B. macrophylla
such as leaves, flowers, fruits, seeds are used
as food and may be beneficial to health due to
their phytochemical bioactive compounds. The
antioxidant activity of ethanol extracts from the
leaves of B. macrophylla has been reported and
may help to prevent several diseases such as
cancer and Alzheimer’s disease.
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ULAM: Regenerative Edible Flora From Southeast Asia
•
•
Catergory: Beverage
Time needed: 8 minutes
Instructions:
Ingredients:
To make Bouea tea. Cook Bouea leaves in boiling water
for 5 min, take out the leaves and strain to make the tea
look clearer.
90 ml Bouea tea
90 ml Sugar syrup
2 pcs Sliced ginger
30 ml Coconut nectar honey
20 gr Cocoa nib
100 gr Ice
For sugar syrup. Boil 200gr sugar with 100gr
water.
Combine all ingredient in a shaker. Shake well with ice
for about 15 seconds.
Garnish with Cocoa nib and serve.
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ULAM: Regenerative Edible Flora From Southeast Asia
Chinese White Olive
Mocktail
Name of the core ingredient: Chinese White Olive
Botanical name: Canarium album (Lour) Raeusch
Other name in English: Chinese White Olive
Name in Vietnamese: Cà Na, Trám Trắng
It is a plant species found in Southeast Asia. In Vietnam, “Chinese white olive” grows periodically
in natural forests in the Northern provinces, from Quang Binh to the north; parts of southern China
(Guangxi - Yunnan) and northern Laos.
Traditional Usage:
Health benefits:
Chinese white olive trees can be used for various
purposes. Roots, leaves collected all year round
to make medicine. The fruit can also be used
as medicine, when ripe, used to eat raw or
processed into many dishes.
Treat sore throat, tonsillitis, cough: sour, sweet,
acrid and warmth have good effect on treating
sore throat, tonsillitis, cough very well.
Treat enteritis, dysentery, diarrhea: juice of the
fruit fillings stimulates salivary glands, helps the
digestive system work well, and enhances the
ability to absorb nutrients.
Cooling and refreshing effect: the olive has a
sweet taste, provides minerals and vitamin C that
are beneficial for cooling.
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•
•
Catergory: Beverage
Time needed: 10 minutes
Instructions:
Ingredients:
Boil Chinese white olive in salt water to remove
bitterness. Remove seeds, add some water and blend
to extract the juice.
4 pcs
30 ml
2 pcs
15 ml
30 ml
1 can
For sugar syrup. Boil 200gr sugar with 100gr water.
Combine all ingredients. Stir well and top up with
lemonade soda.
Serve on ice and garnish with boiled Chinese white
olive.
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Chinese White Olive
Sugar syrup
Slice Chili (Optional)
Lemon juice
Gomme Syrup
Lemonade Soda
ULAM: Regenerative Edible Flora From Southeast Asia
Concluding Remarks
Consuming all the ulam-based recipes presented in this book goes beyond the mere
tantalisation of our own palates. Buying and eating ulam is entering into a virtuous circle
that preserves our future. Let us pause a moment and consider the bleak – yet plausible –
scenario of a future without ulam, in the case of Malaysia for example.
In the year 2050, Malaysia has reached 40 million-population size, with an urbanisation rate
touching 84% and a tertiary sector striving at 75% of the country’s total domestic economy.
Coastal areas have been damaged due to massive development; the green construction
sector is still not much involved as the active construction sector’s lobbying prevents any
kind of actual enforcement of green measures.
Food uberization is now a social norm is Southeast Asian big cities: there are a few a healthy
options but these are reserved for the consumers who can afford it, widening the gap
between low middle classes and the upper-middle classes.
With less and less arable land, Malaysia relies further on imported macro-vegetables,
together with some attempts on hydroponic agriculture on urban rooftops.
Only the upper layers of the Malaysian society eat healthily, selection highly priced organic
fair-trade labels, while the middle class has been shrinking, widening the social divide.
Aborigines and creolized communities (Peranakan social groups) have been culturally
assimilated, and their heritage almost forgotten, except for a shallow portion being
commodified for tourism industry.
This future is however evitable. Let us now envisage a more positive scenario where
awareness has been created and where the future looks brighter for mankind and for the
planet.
With climate change becoming more ubiquitous and erratic in 2050, there was an obligation
to find plants that are resilient and can withstand the harsh changes yet protect the
environment (Padulosi et al., 2014). Ulam greens fit this role perfectly, being either native or
naturalized plants, and having built their resilience in Malaysia for centures at minima.
By 2050, syntropic agroforestry became a benchmark and has been replicated in other
states, including in East Malaysia (Borneo island) where it bears a different name, linking
it to local ethnic minorities’ culture, as Aborigines dwell exclusively in Peninsular Malaysia.
The Ulam economy set a trend, which in turn triggered the mushrooming of alternative
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ULAM: Regenerative Edible Flora From Southeast Asia
movements drawing on permaculture or on urban agriculture as far as the capital city is
concerned; these alternative movements stem from a virtuous circle that was indeed set in
motion by the Ulam movement.
Consequently, the place of the tertiary economy within the Growth Domestic Product
regressed from 62% in 2020 to 58% due to the rise of micro-agriculture linked to the Ulam
social economy system.
The percentage of forests estimated at 60.6% in 2020 has increased slightly reaching
62% due to reforestation. This reforestation was made possible by more responsible and
sustainable practice of palm oil cultivation, thanks notably to international pressure.
The federal average ratio of arable land was 2.7%. By 2050, thanks to syntropic agro forestry,
this percentage has doubled for our selected geographical area.
In 2019, Malaysians consumed about 3.5 billion worth of imported vegetables and fruits.
The country was then self-sufficient at 89.9% (Source: Malaysian Department of Agriculture,
2020) and was importing specifically vegetables that cannot grow in Malaysia due to the
nature of the soil and climate, i.e.: large onions, dry chilies and sawi (brown mustard).
With the Ulam movement advocating for locavorism, the imports gradually diminished,
leading to a ratio of self-sufficiency of almost 95%.
In 2050, the adoption of Ulam lifestyle society by the majority leads to exponential growth of
outdoor activities, thus contributing to solve the problem of Vitamin D deficit: one of these
activities is eco-tourism in Orang Asli settlements, which are now prosperous.
As per Vietnam and Cambodia, the next challenge might be to produce pesticide-free local
vegetables with sufficient nutrients, which probably means breaking free from the shadow
cast by both American and European Union organic labels.
Buying ulam from a wet market from an organic farm may be viewed, or not, as an act of
resistance again economic globalisation. More importantly, it makes us agents of change.
Eating local ulam on a regular basis enables us to enter in a virtuous circle that yields
systemic positive changes, for the planet, for the people who are the stewards of the land,
and for our own health.
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Acknowledgements
My deepest appreciation goes to the Toyota Foundation, which is the sponsor of this
cookbook. Thank you for believing in our project. We enjoyed working with the International
Grants Team who displayed genuine empathy and fostered constant support.
I am also very grateful to our partners and friends in each member-country: the Graduate
School of Agriculture at Kyoto University, Japan; the Ho Chi Minh City University of
Technology (HUTECH), Ho Chi Minh City, Vietnam; The Centre for Khmer Studies in Phnom
Penh (Cambodia); and last but not least, The UNESCO National Commission of Malaysia.
I would not want to omit Mr. Felipe Diaz Marin, senior lecturer at CY Cergy-Paris University,
France, and program director for the Bachelor of Culinary Arts and Restaurant Management
at HUTECH, who was instrumental in organizing all activities related to the Vietnamese
chapter of this endeavour. In the same vein, I wish to pay tribute to the commitment and hard
work of the 2019-2020 class of the Bachelor of Culinary Arts and Restaurant Management at
HUTECH – a special mention goes to their team leader, Mr. Vũ Phương Nam, who showed
a true dedication for this project.
My sincere appreciation goes to the team of the Baba & Nyonya Heritage Museum in
Melaka, which gave us a unique and beautiful setting for the visual unfolding of the “Nasi
Ulam” (Peranakan herbed rice) recipe ; we are truly grateful for their generous hospitality.
On a personal note, my thoughts are with three former exchange students of the National
Institute of Political Sciences in Saint Germain-en-Laye, France (Sciences Po Saint Germain),
who actively contributed to the conceptualisation of the Ulam School and cookbook, when
the project was still in its infancy stage. Thank you Assia Benzaïd, Amélie Brucher and
Alexandre Jeandat for inspiring us.
Dr François Couplan, ethnobotanist extraordinaire, alone embodies the original source
of inspiration for this book. Thank you François for your guidance, and for sharing your
knowledge about ulam. Your love for wild edible plants is indeed contagious.
Finally, a huge thank you to all authors and contributors who put their passion, knowledge
and skills at the service of this book.
The Editor
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References and
Bibliography
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ULAM: Regenerative Edible Flora From Southeast Asia
References and Bibliography
References cited in this book
Darkwa, S. Darkwa A. A., 2013. The use of indigenous greens leafy vegetables in the
preparation of Ghanaian dishes. Food Procession and Technology, 4: 286.
Hassan, W. 2010. Ulam: Salad Herbs of Malaysia. Kuala Lumpur: MASBE Sdn. Bhd.
Kahane. R. et al. 2013. Agrobiodiversity for food security, health and income. Agronomy
for Sustainable Development, 33, 671-693.
Keatinge, J.D.H., Waliyar, F., Jamnadas, R.H., Moustafa, A., Andrade, M., Drechsel,
P., Hughes, J.d., Kadirvel, P. and Luther, K. (2010), Relearning Old Lessons for
the Future of Food—By Bread Alone No Longer: Diversifying Diets with Fruit and
Vegetables. Crop Sci., 50: S-51-S-62.
Padulosi, S.; Amaya, K.; Jäger, M.; Gotor, E.; Rojas, W.; Valdivia, R. A Holistic Approach
to Enhance the Use of Neglected and Underutilized Species: The Case of Andean
Grains in Bolivia and Peru. Sustainability 2014, 6, 1283-1312.
Sygo, J. 2014. Unmasking Superfoods : The Truth about Acai, Quinoa, Chia, Blueberries
and More. Toronto: HarperCollins Publishers.
Yang, R.Y. & Keding, G.B. 2009. Nutritional contribution of important African indigenous
vegetables. In Schackleton, C.M. Parsquinim M. W. & Drescher A.W. (ed). African
Vegetables in Urban Agriculture, pp. 105-144. London: Earthscan, Virginia.
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ULAM: Regenerative Edible Flora From Southeast Asia
Short bibliography for further learning
Boo, C.M. Kartini, O.H. & Ou-Yang, C.L. 2006. 1001 Garden Plants in Singapore. 2nd Ed.
Singapore: National Parks Board.
Balick, M.J. & Cox, A.P. 1996. Plants, people and culture. The science of ethnobotany.
New York: Scientific American Library.
Counihan, C.M. 1999. The Anthropology of Food & Body: Gender, Meaning and Power.
New York: Routledge.
Friends of the Earth International. 2005. Nature: Poor People’s Wealth – The Importance
of Natural Resources in Poverty Eradication. Amsterdam: Friends of the Earth
International.
Griffen, V. 2001. Seeing the Forest for the People- A Handbook on Gender, Forestry and
Rural Livelihoods. Kuala Lumpur. Asian and the Pacific Development Centre.
Marten, G. 2001. Human Ecology: Basic Concepts for Sustainable Development. New
Work: Earthscan.
Samy, J., Suguruman, M,. & Lee, Kate K.W. In Wong, 2014. 100 Useful Herbs of Malaysia
and Singapore. Singapore: Marshall Cavendish.
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